Around 50 million Americans suffer from at least one sleep disorder, like insomnia or sleep apnea.
Getting a good night’s shut-eye is key to good mental health and letting our body repair itself. Perhaps you’ve been struggling with catching z’s recently and you’re looking for inspiration.
Sounds familiar? Don’t worry, you’ve come to the right place. Here are five tips on how to fall asleep quickly.
1. Try the 4-7-8 Method
One of the most effective tips for falling asleep is trying the 4-7-8 method. To do this, place your tongue against your upper teeth and exhale through your mouth. Then, with your mouth closed, inhale through your nose for four counts before holding for seven. Finally, exhale for eight seconds.
Do this lying down and repeat until you start nodding off.
2. Meditate Before Bed
If you’re not sure how to fall asleep fast, then meditate before bed. Sit or lie down and close your eyes. Don’t worry if your mind wanders, as it’s natural; simply return to focusing on your breath.
And because of the powerful music effects on sleep, turn on a calming tune to help you stay focused. Note, meditating is initially difficult so start with five minutes and slowly add a minute until you can meditate for 10 minutes with no distraction.
Or try yoga stretches to calm you down. For instance, try the butterfly or child’s pose.
3. Ditch the Tech
Not sure how to sleep better? Start by ditching your technology so you’re not endlessly scrolling in bed. As a general rule, swap your screens for a book as it’s easier to fall asleep.
You should try and create the darkest environment possible. Invest in black-out blinds and keep your bedroom free from artificial light which helps you sleep. And schedule your thermostat as a cooler temperature guarantees better quality shut-eye.
4. Get a Firm Mattress
Those who are struggling with falling asleep quickly should consider their mattress.
The firmness will depend on multiple factors such as your sleep position and age which shows there’s no cookie-cutter solution. If you sleep on your back, then choose the firmest mattress whereas side-sleepers need the softest one.
5. Avoid Caffeine in the Afternoon
Around 30 million Americans drink five or more cups of coffee a day, which shows we consume caffeine at a staggering rate.
Although it’s a must-have in the morning, don’t drink coffee in the afternoon otherwise you won’t know how to sleep well. To be safe, sip decaffeinated tea instead as it lets you satisfy your craving for a hot drink without compromising your sleep.
How to Fall Asleep Quickly
Hopefully, after reading this post, you now know how to fall asleep quickly.
Try soothing activities before bed like meditating or the 4-7-8 method to relax. You should also ditch tech in the evening and get a firm mattress as it’s the key to a great night’s sleep. Good luck!
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